Monday
Main Class

A. Skill

Barbell Efficiency 

Hang Power Clean
2 Rounds
Empty Bar
5 – Shrugs
5 – Hang Clean Pull
5 – Hang Muscle Clean
5 – Hang Power Clean
5 – Hang Deep Power Clean
(Rest 1 minute between rounds)

STOH
5 – Strict Press
5 – Push Press
5 – Push Jerk
(Rest 1 minute between rounds)

Build up weight on both movement working on moving fluidly 

B. Conditioning

For Time:
30 [email protected]/6kg
30 Pull Ups
15 Hang Power [email protected]/55kg
15 [email protected]/55kg
15 Back [email protected]/55kg
30 Pull Ups
30 [email protected]/6kg
Score = Time

Tuesday
Main Class

A. Strength

E3MOM 6×4 Bench [email protected]/80%

B. Conditioning

For Time:
30-20-10
DB Squat [email protected]/15kg
T2B
Burpees to 6″ Target
Score = Time

Wednesday
Main Class

Conditioning

For Time:
In Pairs
400m Run
50 [email protected]/75kg
20 Over Box [email protected]/20″
400m Run
40 [email protected]/80kg
20 Over Box [email protected]/20″
400m Run
30 [email protected]/85kg
20 Over Box [email protected]/20″
400m Run
20 [email protected]/90kg
20 Over Box [email protected]/20″
400m Run
10 [email protected]/95kg
20 Over Box [email protected]/20″
Score = Time

Deadlift Warm Up
3 Rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges

Thursday
Main Class

A. Strength

E3MOM 3×15 Front [email protected]% of 1RM Front Squat

B. Conditioning

EMOM 12
1 – 6 Hang Power Clean +  6 [email protected]/50% of 1RM STOH
2 – 12 Over Bar Burpee

Friday
Main Class

Conditioning

42 Minute Running Clock
6 Rounds
A.
3 Minutes ME Calorie Row
1 Minute Rest
3 Minute
B.
“CINDY”
5 Pull Up
10 Pres s Up
15 Air Squat

Coaches Notes:
Alternate between A and B

Saturday
Main Class

Conditioning

AMRAP 30
In Pairs
P1 400m Run
P2 ME Burpees to 6″
Score = Burpees

Sunday
Main Class

A. Strength

E3MOM 5×5 Bench [email protected]/80%

B. Conditioning

Barbell Class

Tuesday 7pm
Wednesday 10.30am

A. 10 EMOM 3
Power Clean and [email protected]% of 1RM
(Singles, not TNG, recommend hitting a rep every 20seconds)

B. E2MOM 5×4 Clean [email protected]%

C. E3MOM 5×3 Front [email protected]%

Thursday 7pm

A. E2MOM 5×1 Power Snatch + 1 Hang Power Snatch + 1 [email protected]/80% of 1RM Snatch

B. EMOM 10
2 Hang Power [email protected]/70%

C. E3MOM 5×4 Back [email protected]%

Conditioning Classes

MONDAY/TUESDAY

5 Rounds
400m Run
24 DB Push [email protected]/15kg
12 Down Ups
24 Air Squats
12 Press Ups
Score = Time

WEDNESDAY/THURSDAY

EMOM 24
1 – 15/12 Calorie Assault Bike
2 – 15 DB [email protected]/10kg
3 – 15/12 Calorie Ski Erg
4 – 15 DB Hang [email protected]/10kg
5 – 15/12 Calorie Row
6 – 15 Over Erg Burpee
Score = Reps

FRIDAY

AMRAP 30
In Pairs
20 Synchronised Plate [email protected]/10kg
20 Synchronised Air Squat
20 Synchronised Down Ups
20 Synchronised Alt Lunges
20 Calorie Row (Split)
Score = Reps